Warm Up
Row 300m
Hip and Ankle Mobility
Dynamic Drills
Strength/Skill
4 Sets
- A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds
- A2: SA Bent Row x 6-8 reps per @ 2011 – Rest 60 seconds
- A3: Lying External Rotaions x 10-15 reps @ 3011 – Rest 60 seconds
MetCon
Every minute on the minute for 12 minutes perform:
- Odd – 10 Wallball (20/14)
- Even – 15 KBS (53/35)
